If you are one among the numerous individuals who find it hard to wind down after a busy day and get to sleep, then you should be aware that not having adequate sleep on a regular basis, called insomnia, could cause problems to both your physical and mental well being. Your mind and body need to be refreshed on a daily basis in order for you to achieve a good quality of life. Lots of people are against taking sleeping pills and other medicines but there are many natural sleeping aids which can be utilized to help you sleep better.
Your eating habits will surely have a big impact on how you sleep. Some types of food can help you to get to sleep while a few others will keep you wide awake. That caffeine is found in coffee, tea and colas and can keep you wide awake is well known but you may not know that many over the counter medications contain caffeine too. Don’t eat or drink anything with caffeine in it in the evening before going to sleep. Foodstuff with plenty of sugar can keep you awake too. Whole grain foods help the body produce melatonin, a hormone which helps you sleep.
The hormone melatonin that is made by your body and helps you fall asleep can also be bought in the form of a supplement at pharmacies and health stores. It is a natural sleep aid and so there are hardly any problems with it but if you are pregnant you should not take melatonin. Valerian is an herb that has been acknowledged as a sleeping aid since ancient times and has been used safely for hundreds of years in Europe. Many countries in Europe let valerian supplements to be sold over-the-counter at pharmacies as an herbal sleep aid. Other valuable herbs are chamomile and passionflower.
If you happen to be having problems getting to sleep it could possibly be because you are tense or stressed. There are numerous relaxation techniques which you can use to help you get off to sleep. Progressive muscle relaxation calls for thinking about all of your muscles and then relaxing them in turn starting from toes to your head. Yoga stretching and exercises can be helpful for some people. Visualization is creating a peaceful background inside your head and then allowing yourself drift away into it. Uplifting meditation techniques are utilized in the relaxation response approach to getting to sleep. Experiment with these sleep encouraging methods.
Another method of natural sleeping aid that you may try is aromatherapy. It has become a trendy and popular method to relax and is said to be effective as a sleeping aid. English lavender has tranquilizing qualities as outlined by several scientific studies, so it can bring on sleep faster and let you sleep for a longer period of time. Gentle and relaxing song played at bedtime may also help you to fall asleep. Be sure that your room is dark because excessive light can interfere with sleeping. Daily exercise is another method which can help you get to sleep faster.